WORKOUT 25.6 // SNATCH OFF

This workout is 10 rounds of wall balls and hang snatches with all three athletes synchronizing for the entire workout. 

ALL DIVISIONS

  • 10 rounds

    • 11 wall ball throws

    • 7 hang snatches

WALL BALL WEIGHTS AND HEIGHTS

  • RX - 20/14 (10’/9’)

  • MASTERS - 20/14 (10’/9’)

  • INTERMEDIATE - 20/14 (10’/9’)

  • SCALED - 20/10 (9’/8’)

SNATCH WEIGHTS

  • RX - 95/65

  • MASTERS - 75/55

  • INTERMEDIATE - 75/55

  • SCALED - 50/35 single arm DB

GENERAL NOTES

  • This workout will begin with all athletes standing behind the rig. At go, all athletes will run to the wall ball station and begin their wall ball throws. 

  • The workout will end when the last athlete has crossed the start/finish line after completing the last hang snatch in round 10. 

  • There is a 15 minute timecap for this workout. 

  • The score for this workout will be the time to complete all reps.

  • If a team does not complete the workout within the timecap, a one second penalty will be added to the timecap for each rep not completed. 

  • This workout is scheduled for Sunday.

SYNCHRONIZED WALL BALL STANDARDS

  • The rep begins with all three athletes holding the ball while all are simultaneously in a squat with hip crease below the knee.

  • A successful rep is completed when all three balls touch the target simultaneously at the top, with no part of any ball touching below the division height line.

SYNCHRONIZED HANG SNATCH STANDARDS

  • Prior to beginning the first hang snatch movement,  the barbell (or dumbbell for scaled athletes) must be deadlifted. A deadlift will be also required after dropping the barbell (or dumbbell) and before continuing with the reps.

  • A successful lift begins with all three bars in the hang position above the knees and ends when all three athletes simultaneously have the bar in the overhead position with elbows locked out and hips and knees fully extended.

  • For the scaled division, a successful lift begins with all three dumbbells held off the ground in the hang position between the legs and ends when all three athletes simultaneously have the dumbbell  in the overhead position with elbow locked out and hips and knees fully extended.

  • Scaled athletes may not touch their free hand, arm or elbow to the body during the lift. 

  • Synchronization of this lift will be required in the overhead position only. 

  • The hang snatch must be one fluid movement without pausing at the shoulder.